Here’s a polished, evidence-based version that emphasizes protein-rich foods plus strength training for muscle growth and maintenance. (NIA)
💪 6 Foods That Can Help Increase Muscle Mass — See More
Building muscle isn’t just about exercise. Adequate protein and overall nutrition give your body the building blocks it needs to maintain and repair muscle. (NIA)
🥚 1. Eggs
Eggs provide high-quality protein and can be an easy addition to breakfast, lunch, or dinner.
🐟 2. Fish
Salmon, trout, sardines, and other fish provide protein along with other important nutrients. Seafood is also a source of omega-3 fats. (NIA)
🥛 3. Greek yogurt or other dairy
Milk, yogurt, and other dairy foods provide protein and nutrients such as calcium. Choose options that fit your dietary needs.
🫘 4. Beans and lentils
Beans, peas, and lentils provide plant-based protein and fiber. They’re especially useful for people who eat little or no meat. (NIA)
🍗 5. Lean poultry
Chicken and turkey are convenient sources of protein and can be included in many balanced meals.
🌱 6. Soy foods
Tofu, soybeans, and fortified soy products can provide substantial protein and are versatile choices for plant-based diets. (NIA)
🏋️ The missing piece: strength training
Food alone won’t build maximum muscle. Muscle-strengthening exercise is an important part of maintaining muscle as you age, and regular physical activity can help preserve strength and independence. (NIA)
❤️ Bottom line: Include a protein-rich food at meals, eat a varied diet, and pair good nutrition with appropriate strength training.
If you have kidney disease or another condition requiring dietary restrictions, ask your healthcare professional how much protein is appropriate for you.
